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This fiber-rich meal is easy to prepare and full of flavor. With at least 8 grams of fiber per serving, meeting your daily fiber goal feels simple, doable, and realistic in your everyday diet.
21+ High-Fiber Meals for Breakfast, Lunch, and Dinner
If you want to eat more fiber but don’t want to eat bland “health food,” you’ve come to the right place. these high fiber diet It’s filling, family friendly, and made with real ingredients. There are no powders or special effects (like the festive bean salad pictured above). Whether you’re planning meals for the week or getting dinner on the table, these recipes will help you. 8 to 15 grams of fiber per serving (or more) without sacrificing taste. You can see my full collection of high-fiber recipes here.
Why You Love a Fiber-Rich Diet
I started paying attention to how much fiber I was consuming when I started tracking my macros a few years ago. Increasing your fiber intake aids digestion, helps regulate blood sugar, plays an important role in heart health, and makes meals more filling, all at the same time. According to the Mayo Clinic, most people don’t get enough fiber in their daily diet.
Breakfast, lunch, dinner. These high-fiber recipes work with every meal of the day, so you can get more fiber in your day from start to finish.
There are many different types. This list of high-fiber meals includes salads, soups, sheet pan meals, overnight oats, and more. You won’t get sick of eating the same food over and over again.
Easy and delicious. None of these recipes require excessive preparation or time in the kitchen. In fact, some dishes don’t require cooking at all! Plus they are all really delicious.
What are high-fiber foods?
Many vegetables, fruits, and legumes contain some fiber, but certain foods contain more fiber than others. These are a few high-fiber staples that I use regularly when developing recipes. I personally aim to consume at least 25 grams of fiber per day, so you will find these ingredients appearing frequently in your meals.
oats
avocado
chickpeas
bean (Black beans, navy, cannellini, kidney)
lentils
split peas
quinoa
chia seeds
basil seeds
You can also find fiber. Dark chocolate, apples, pears, raspberries and other berries, pistachios, fresh coconut, seeds and nuts, and even popcorn.—Proof that eating more fiber doesn’t have to be boring. There are many easy and delicious ways to incorporate them into your daily meals.
Try 20+ High-Fiber Meals
morning
Cinnamon-Raisin Overnight Oats
These Cinnamon Raisin Overnight Oats with Blueberries and Banana are a quick, easy, and flavorful breakfast. Just prepare it once and enjoy it all week long. 6WW Points • Calories: 378 Protein: 10 Carbohydrates: 58 Fat: 14 Fiber: 12
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Slow Cooker Steel Cut Oats
For an easy, filling, high-fiber breakfast, try Slow Cooker Steel Cut Oats. Made with steel-cut oats, berries, bananas, maple syrup, and nuts, these oats the whole family will love.3 WW Calories: 302 Protein: 9 Carbs: 50.5 Fat: 8 Fiber: 9.5
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Pumpkin Overnight Oats
For a high-fiber breakfast that requires no cooking, try Pumpkin Overnight Oats. A perfect way to start a fall day!4 WW Calories: 269 Protein: 10 Carbs: 40.5 Fat: 12 Fiber: 10
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Hummus Avocado Toast
Hummus Avocado Toast is a great vegan option for breakfast or lunch. This fiber-rich dish is ready in 5 minutes. Perfect for super busy mornings!5 WW Calories: 249 Protein: 10.5 Carbs: 32 Fat: 9.5 Fiber: 8
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Zoats or Pumpkin Oats
Zoats are a fun way to get some extra vegetables into your day! Bananas naturally sweeten these critters, egg whites add protein, and cinnamon, blueberries, and almonds add texture and flavor. 2 WW Calories: 441 Protein: 24 Carbohydrates: 63 Fat: 12.5 Fiber: 12
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lunch
Tuna white bean salad
Easy High Protein Tuna White Bean Salad with Navy Beans is fresh, flavorful and perfect for meal prep.5 WW Calories: 437 Protein: 38 Carbs: 39 Fat: 14 Fiber: 12
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Protein Egg and Quinoa Salad Container
Egg and Quinoa Salad Container is another high-fiber recipe that’s ideal for meal prepping. Build it early in the week and take it to work for a filling and delicious lunch.6 WW Calories: 362 Protein: 15 Carbs: 29 Fat: 22 Fiber: 9
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Chickpea Avocado Salad
Light, fresh, and simple, this chickpea and avocado salad makes a great lunch. Add your favorite garden vegetables and top with oil and lemon or oil and vinegar depending on your mood!3 WW Calories: 243 Protein: 9 Carbs: 31.5 Fat: 10 Fiber: 8.5
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Avocado Quinoa Salad
This avocado quinoa salad with cucumbers, tomatoes, onions, and cilantro can be enjoyed on its own or with other dishes for a plant-based lunch. 9 WW Calories: 443 Protein: 11 Carbs: 55 Fat: 23 Fiber: 16
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dinner
Crock Pot Chicken Taco Chili
Crock Pot Chicken Taco Chili This is an easy slow cooker dump recipe that uses freezer and pantry staples! This has been one of our most popular recipes since 2008!1 WW Pt Calories: 220 Protein: 21 Carbs: 28 Fat: 3 Fiber: 8.5
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White Bean Turkey Chili
Delicious and creamy White Bean Turkey Chili Recipe Made with canned white beans, ground turkey, aromatics and spices. No tomatoes used!1 WW Calories: 307 Protein: 30 Carbs: 25 Fat: 12 Fiber: 9
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Southwestern Stuffed Sweet Potatoes
Southwest Stuffed Sweet Potatoes with Ground Turkey, Beans, Corn, and Cheese provide over 23 grams of protein and 9 grams of fiber per serving.2WW Pts Calories: 413 Protein: 23 Carbs: 54 Fat: 11.5 Fiber: 9
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Chicken Dal Curry
Chicken Dal Curry is a comforting Burmese stew made with yellow peas, chicken, ginger, turmeric, curry and spices.1 WW Calories: 529 Protein: 64 Carbs: 31 Fat: 16 Fiber: 9.5
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White Bean Scampi with Linguini
White bean scampi served with whole wheat linguine is a high-fiber alternative to traditional shrimp scampi. With beans, spinach, and tomatoes, this is a great vegetarian weeknight dinner option. 8 WW Calories: 571 Protein: 26.5 Carbs: 93 Fat: 9.5 Fiber: 17
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Chicken and Avocado Soup
This chicken and avocado soup with lime, chives, and cilantro is a favorite when you want comfort food with a Latin twist. The perfect chicken and avocado flavor combo.Calories: 297 Protein: 31 Carbs: 14.5 Fat: 14 Fiber: 7.5
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Lentil Curry Recipe (Stove or Instant Pot)
This lentil curry can be made on the stovetop or in the Instant Pot. Perfectly seasoned with curry powder, garam masala and more, this curry can be served as a vegetarian entree over rice or paired with coconut chicken curry. 0 WW Calories: 216 Protein: 13 Carbs: 41 Fat: 1 Fiber: 8
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side
Sweet Potato Salad Recipe
This healthy sweet potato salad with avocado combines sweetness, creaminess, and warm and cold elements and can be enjoyed warm or cold.6 WW Pts Calories: 290 Protein: 3.5 Carbs: 35 Fat: 16 Fiber: 7
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fast black beans
The easiest canned black beans to make in just 20 minutes! This recipe turns a can of black beans into a flavorful side dish or meatless meal.2WW Points Calories: 135 Protein: 6 Carbs: 20 Fat: 4 Fiber: 9
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Instant Pot Roasted Beans
these Instant Pot Roasted Beans A simple, healthy, fat-free version of a classic Mexican side dish. No added oil or lard! 0 WW Calories: 50 Protein: 5 Carbs: 16.5 Fat: 0.5 Fiber: 10
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fiber tips
When increasing fiber, it is best to do so gradually. Adding too much too quickly can cause bloating in some people. These balanced, accessible meals will make it easier for you to increase your fiber in comfort while still enjoying delicious, satisfying food.
